Warm-up Strength: 15min to build to today’s 2RMPause Front Squat @33X1 Conditioning: Pulse Tribute Workout #OrlandoStrong 12 movements x 49 reps for the victims 2-person team 49 Russian Kettlebell Swings (53/35) 49 Hand Release Push-ups 49 Goblet Squats (53/35) 49 Pull-ups 49 Wall Balls (20/14) 49 Partner Ball Slam Sit-ups  49 Ball Slams (25/15) 49...Read More

Mobility: Hips Midline/Stability: 4 sets Copenhagen Plank x 30sec each leg Donkey Kicks x 5 reps + 15sec Handstand Hold Knee Tuck Hold on Parallettes x 30sec Bottoms Up Kettlebell Carry x gym length each arm Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run 20 Hand Plank Taps 20 Overhead...Read More

Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 8min of: 100m Run 4 Tempo Push-ups @1111 6 Box Step Overs 6 Power Clean & Jerk 6 Good Mornings Strength: Deadlift Every 45sec for 12 sets 1 rep @70% of 1RM Conditioning: 30 Burpee Box Jump Overs 30 Deadlifts 30 Lateral Burpees Over...Read More

Partner Rowing Warm-up: Partner A rows for 60sec while Partner B is in static hold: 1) Plank Hold 2) Wall Sit 3) Hollow Hold Strength: 4 sets 1a) Strict Weighted Pull-ups x 5 reps 1b) Super Slow Front Squats @5151 x 4 reps Conditioning: 2 Person Team 3rds each 12/8 Calorie Row 8 Dumbbell Front...Read More

Warm-up: 200m Run then 3rds of: 3 Strict Press 3 Push Press 3 Push Jerk 6 Jumping Air Squats 6 Half Kipping Toes to Bar Swings Strength: Push Press 3×10 @60-70% Conditioning: 5rds 12 Toes to bar 9 Hang Power Clean 6 Push Jerk Rx 155/105Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Hang Power Clean + Hang Clean + Jerk x 2 reps Conditioning: Against a 3:00 Clock for Max Reps: 400m Run Max Reps Hang Squat Cleans Rest 2min Against a 3:00 Clock for Max Reps: 400m Run Max Reps Push Press Rest 2min Against a 3:00 Clock...Read More

Mobility: Shoulders and Chest Strength: 3 sets Hammer Bicep Curls x 12 Triceps Extensions x 10 Strict Toes to Bar or Candlestick x 5 @3111 Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative Conditioning: As Many Rounds and Reps as Possible in 16min of: 20 Single Arm Alternating Russian Kettlebell Swings...Read More

Dynamic Warm-up Conditioning: 2rds 5 Deadlift 10 Lateral Burpees Over the Barbell 15 Double-unders Rest Exactly 2min 2rds 15 Double-unders 10 Lateral Burpees Over the Barbell 5 Deadlift Rest Exactly 2min 40 Double-unders 20 Lateral Burpees Over the Barbell 10 Deadlift Rx 185/135 Rx+ 225/155 Finish: Midline ChipperRead More

Warm-up: 200m Run then 3rds of: 6 ½ Kneeling Dumbbell Press @2111 6 Single Leg Romanian Deadlift 6 Paloff Press 30sec Copenhagen Plank each leg Strength: 3 sets Bulgarian Split Squats x 8 @2111 followed by 30sec static hold at bottom, no weight Rest 45sec and switch legs Rest 60sec Banded Plank Hold x 45-60sec...Read More

**Reminders** One class only at 9:30am. Members- please make sure you have reserved a spot. This class will cap out if it hasn’t already. We are not allowing non-member drop-ins this year. “MURPH” or “MORRISON”Read More